Complex Carbohydrates
The fuel to BOOST your energy!



Complex Carbohydrates are so called because they contain a complex molecule made up of thousands of glucose units. These Carbohydrates can be found in such foods as Breads, Grains, Pasta, Cereals and some fruit and vegetables like Peas, Sweet Corn, Legumes and Bananas.

You may have the misconception is that these foods are high in Fat because until recently they were referred to as “Starchy Foods”. This category of Foods also contained Doughnuts, Pastries, Pies, Cakes, etc. Where the majority of their Kilojoules count or Calories came from their Fat content.

Some people still insist that Breads and Grains are fattening and should be restricted or even abolished from the diet, if Weight Loss is desired. This is a complete fallacy as these foods are low in Fat. It is what we usually eat with them that are Fattening, such as Oily Spreads, Creamy Sauces and alike.

When you Workout these foods are essential to replenish your fuel stores. People who are new to Exercise can sometimes fall into the trap of excluding Carbs from their diet because of the above-mentioned reason. Then they train and Exercise, feel tired and exhausted, then blame the Exercise regime they have chosen for how they feel. But it is the lack and deprivation of Good Complex Carbohydrates in their diet that is to blame.


carbohydrates Plenty of Complex Carbohydrates in the diet allows for better Energy Stores (Glycogen), Better Performance and Better Recuperation after your Workouts.

These foods should make up the bulk of your diet, followed by Fruit and Vegetables.

A Good Balanced Diet is Paramount in How you Feel, Perform and is vital for you to function properly.

When fat is consumed in the diet and is not used for energy is then easily converted and stored as BODY FAT.

  • Just keep in mind that your body can always find a place to store Excess Fat!


  • Where as Carbs are not easily converted into Body Fat but instead they are used to replenish Glycogen stores and assist in increasing the body’s Metabolic Rate.

  • Metabolic Rate is the amount of kilojoules our bodies use per minute.
  • When Carbs are digested, the glucose is transported by blood to the Liver where it is converted into Glycogen, some of which stays in the Liver and some is sent to the Muscles. The Liver Glycogen is used to assist with energy for Exercise and is to keep the glucose levels in the blood constant. Note that Body Fat cannot be converted into Glycogen.

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    WHAT IS MEANT BY THE TERM “GLYCAEMIC INDEX?”

    All foods are absorbed by the body at different rates, and the rate at which these foods are converted into blood glucose has a subsequent effect on our Blood Sugar Levels. Those Carbohydrates that are broken down quickly are given a High Glycaemic Index and those that are broken down slowly are given a Low Glycaemic Index.

    When you have an understanding of the Glycaemic Index (G.I.) and use it in your diet, you will be able to be a winner over excess Body Fat. And this is especially helpful for people suffering from Diabetes. Because when a low G.I. food is eaten the digestion is slow and so is the corresponding rise in Blood sugars and is therefore easier for them to control their Blood sugars levels.

    This fact is also beneficial for healthy people, as it will reduce the amount of Insulin used by the body over a day. The impact of understanding and using this information can have a profound effect on your diet and Well-being. Some simple changes at meal times with the addition of more Complex Carbohydrates and less Fats will make all the difference in your energy levels and assist in Weight control.

    Low G.I. foods will make you feel full for longer and assist in cutting down your feelings of hunger and cravings. This can assist you with Weight Loss or the control of your weight. Remember to get any results you have to make the effort to change your diet to what is relevant to your needs and the benefits will follow, but it takes time.

    The following is a table indicating the Glycaemic Index of some popular foods. The figures shown are in comparison to Glucose (Simple sugar), where it = 100 on the scale.

    For the purposes of simplicity we will refer to the following G.I. ranges.

  • Low G.I. Foods are below a range of 55.
  • Medium G.I. Foods are between 55 – 70.
  • High G.I. Foods are greater than 70.



  • BREAKFAST CEREALS
    Kellogg’s All-Bran30
    Kellogg’s Corn Flakes77
    Kellogg’s Rice Bubbles89
    Kellogg’s Sustain68
    Weet-Bix75
    Vita Brits61
    Porridge42
    BREADS/GRAINS/PASTAS
    White Bread70
    Oat Bran Bread47
    Mixed Grain Bread45
    Pita Bread57
    Bagel72
    Crumpet69
    Pasta-Spaghetti41
    Pasta-Egg Fettuccine32
    Taco Shell68
    Rice-Calrose83
    Rice-Basmati58
    VEGETABLES/LEGUMES
    Potato (av)62
    French Fries75
    Pumpkin75
    Carrot49
    Peas (Green)48
    Baked Beans48
    Chick Peas33
    Butter Beans31
    Kidney Beans27
    FRUIT
    Apple (av)36
    Banana (av)53
    Orange43
    Pineapple66
    Watermelon72
    DAIRY FOODS
    Milk (Whole)27
    Ice Cream61
    Yogurt (Low Fat)33
    SUGARS
    Glucose100
    Honey58
    Fructose23
    Lactose46



    Complex Carbohydrates are the “Good Guys” of the Food World, they’re on your side to help with Energy and Weight control.

    Don’t listen to those who tell you to cut them from your diet, that’s a MISGUIDED FALLACY.

    Fats and Sugars are best to be restricted in your Diet and not Carb's. And Carb's should make up the bulk of your Food Intake and there is plenty to choose from so you’ve got Heaps of Variety.

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